I know this time of year is a big travel season for many of us. It’s hard to maintain a consistent workout routine while on the road. Being stuck in a car for several hours, or stuck in an airport/airplane for several hours can make you stiff, sore, tired, worn out, unmotivated, you name it! It’s tough to find time and motivation and equipment to always get a workout in while traveling to see family and friends. One of the best ways to still get a workout while traveling or just limited on equipment is bodyweight exercises. I’ve rounded up my top 3 bodyweight exercises today PLUS a no equipment-travel workout to keep you motivated throughout those holiday trips!
Ah, the infamous burpee. Most people hear the word ‘burpee’ and shutter, but that’s because it’s a hard move! It recruits all your muscles and works the whole body while getting your heart rate up and working your lungs. It’s a fantastic move if you want to make your workout more effective in a short amount of time. Just 10 burpees will get your heart rate up and leave you breathing hard before you move on to the next move.
Things to keep in mind when doing a burpee:
- Keep your feet in line with your hips/shoulders
- You can raise your hands in the air at the end or keep them down depending on level of intensity
- If you need to modify this move, don’t lower yourself down to the ground at the bottom of the movement….just get into a plank position and then pop back up
I love pushups. Why? Because they make me focus on form and don’t need to be done at record speed to be effective. Many people try to punch out as many pushups as they can at once, often making critical form mistakes. Pushups are not just an arm and chest movement; they also work abs, glutes, and your quads when done properly.
Things to keep in mind when doing a pushup:
- Be sure you’re keeping your elbows at a 45 degree angle away from your body (not flared out like people usually think)
- Tighten your core, quads, and glutes to keep your belly from hanging low
- Lower until your nose is about 4-6 inches from the ground
- Keep your head in a neutral position–not looking too far up or down putting strain on your neck
You don’t need heavy weight to make squats effective. Sure, squatting heavy weight will lead to strength gains and hypertrophy, but for the sake of staying in shape when you have no access to equipment, air squats are a fantastic move. To work your muscles as hard as you would when using weights, when you don’t have access to weights, more reps are required. Instead of doing 5 back squats with 100 pounds, you could do 20 air squats and still get the same burn. These are a great tool to use when you’re busy on the road over the holidays.
Things to keep in mind when doing a squat:
- Keep your feet in line with your hips
- Make sure your knees to not cave in or flare out
- Tighten your lats and core to prevent from leaning forward too much
- Focus on using your glutes to lift up during this movement (you can make this move more quad dominant if that is your goal)
I hope this helped you see that you can still stay in shape while traveling this holiday season, even if you don’t have access to a gym.
Now let’s put those movements into action!
BONUS HOLIDAY BODYWEIGHT WORKOUT
Here’s a great workout you can do anywhere, anytime, with no equipment! So no excuses when you’re stuck in a hotel room! I hope you all have a fantastic Christmas!